PEP for as PE
C Name; Martin Jowitt-Pickering DOB; 09/04/87 Age; 16 Sex; Male For my PEP I am visiting the gym at college 2 to 3 times a week if possible to increase my overall fitness. ... Hopefully my PEP will help my performance in the upcoming season. ... I am only training 2 to 3 times a week during my PEP in order not to burn myself out; this is the reason why I am not training 3 to 4 times a week. ... My circuit is based mostly on aerobic exercises Relevant fitness tests to suit my PEP Grip strength- this test will show how strong my grip in and lower arm and forearm, using the dynamometer and then recording the strongest result. ... The Results (before PEP started) The test result comment Grip strength (R)45g (L)40 Satisfied although room for improvement Bench press 46. ... Suitability of exercises in my PEP The training methods I have selected have been picked as they are relevant to my chosen sport which s cricket. ... My next exercise is the abdominal curls, the reason for this is I scored particularly poor on the abdominal curls test so this put a belief that I needed to require them as they play a part in my fitness training for pre cricket season training as it improves aerobic fitness and cardio vascular fitness also, so I believed this exercise was essential for my PEP. ... The next in my PEP is ski jumps, another leg exercise, similar to the astride jumps with the use of a bench but jumping over the top like a skier would if they was cornering I did quite well in this exercise, this exercise would definitely build up muscular endurance and power in the legs as it does seem quite stressful. ... The final exercise in my PEP in the cross sit ups, this exercise is a good overall fitness exercise and I put it towards the end of my programme as I feel it is more effective here as I feel it tests me very much. ... There are principles of training which I shall use in relation to my PEP, as follows: Specificity: the exercises to be specific to your individual aims, needs and physical ability. ... Evaluation My PEP has proved to be worthwhile as I believe my fitness has increased as most of my aims have been fore filled, I have learnt which exercise benefit my game an which ones do not benefit directly but help the cause in other aspects. Effectiveness of PEP To improve cardio vascular endurance: in bating and running generally this has improved, I feel I can go on at strain for longer periods of time as it is the demand on the heart and lungs to meet the demand of the relevant muscles in long periods of physical activity and I believe this has improved because when we have done skill related training at the club in the form of quick cricket I am capable 2 last longer when I am the last man and this requires lots of running. To improve upper body strength: this aspect I believe has improved as I could lift more weight at the end of the PEP than I could at the start, I also believe it has been successful as my bowling has got a little more purpose to it and it has helped my batting technique as the drives are now a little easier to play as they have a little more behind them, this has showed me a possible way to continue as it will be very beneficial to cricket To improve lower body strength: this has been very beneficial to me as after running my leg muscles were aching plus they did not give me as much impetus as they could potentially do before I started the PEP, the uses of the ski jumps and astride jumps has given my ankles more strength and this is an area of the body which pace bowlers suffer from because of the stress the go through in the bowling action. Fitness results post the PEP The test result comment Grip strength (R)50 (L)45 That’s an improvement Bench press 48KG Slight improvement Sargent jump 36CM Some improvement but could be better Leg press 142KG Improvement shown, good result Sit up (bleep) Level 3 Still poor but nominal improvement Grip strength: was a descent result prior to the PEP but it has improved, which means that my strength in the grip and lower forearm Bench press: slight improvement which shows my upper body strength an muscles in my arms have gained some strength, this has allowed my bowling to gain some pace and my weaker arm has also gained a little strength meaning I can throw the ball with weaker arm.